Hormones That May Be Disrupting Your Brain’s Performance
Hormones are your body and brain's powerful chemical messengers, constantly working behind the scenes. They’re released into the bloodstream to influence everything from how you feel to how your brain functions. However, when hormone levels fall out of balance, they can negatively impact brain health and even increase the risk of cognitive decline, especially for women .1
Today, let’s dive into four key hormones that, when out of balance, may be disrupting your brain’s performance, memory, and overall health.
Hormones That May Be Disrupting Your Brain’s Performance
Estrogen - Estrogen is a key hormone that plays a vital role in brain function, beyond its well-known effects on reproductive health. It protects brain cells from damage, reduces inflammation, and helps combat oxidative stress, which can contribute to cognitive decline.2 Additionally, estrogen promotes the growth of new neurons by boosting brain-derived neurotrophic factor (BDNF), a protein that’s important for learning and memory.3
Imbalance Risks: When estrogen levels drop, particularly during menopause for women, it can lead to mood disorders like depression, memory decline, and an increased risk of Alzheimer’s disease. Lower estrogen levels also reduce neurogenesis, making it harder for the brain to repair and form new connections.2 To learn more about estrogen and brain health, visit this previous article.
Insulin - Insulin is a hormone primarily known for regulating blood sugar, but it also plays a crucial role in brain function. In the brain, insulin supports energy metabolism, helping neurons receive the glucose they need to function efficiently. This is important for maintaining focus, memory, and overall cognitive performance. Beyond energy regulation, insulin helps with the synthesis of key neurotransmitters, such as acetylcholine and dopamine, which influence mood, memory, and learning. These neurotransmitters are vital for communication between brain cells, impacting everything from emotional stability to problem-solving abilities.4
Imbalance Risks: When insulin becomes too high or too low, it can have serious consequences for cognitive health. When insulin levels are chronically high—often due to excess sugar intake, poor diet, or metabolic disorders—it can lead to insulin resistance, where brain cells become less responsive to insulin’s signals. This is a key hallmark of Alzheimer’s disease, sometimes referred to as "Type 3 Diabetes."5 On the other spectrum, low levels of insulin can deprive the brain of energy, leading to brain fog, memory problems, and slower cognitive processing.4 To learn more about how insulin resistance affects your brain health, visit this previous article.
Download your copy of our FREE E-guide and learn 6 key steps you can take today to support hormonal balance and a sharper brain, including how to embrace the Mediterranean diet.
Melatonin - Melatonin, a hormone primarily known for regulating sleep-wake cycles, plays a crucial role in brain health. It supports deep, restorative sleep, which is essential for memory consolidation, cognitive function, and brain detoxification. To learn more about why quality sleep is vital for your brain health, visit this past article.6
Imbalance Risks: Low melatonin levels can have serious effects on brain health. As a natural antioxidant, melatonin helps reduce brain inflammation, and without it, inflammation can increase, contributing to memory issues and a higher risk of neurodegenerative diseases like Alzheimer's. Additionally, melatonin plays a key role in clearing beta-amyloid plaques. Beta-amyloid plaques are protein deposits that accumulate in the brain and are considered a hallmark of Alzheimer's disease.7
Cortisol - Cortisol is a hormone produced by the adrenal glands that plays a vital role in the body's response to stress. Known as the stress hormone, it helps regulate mood, alertness, and focus by preparing the body to handle stressors. In the brain, cortisol affects memory consolidation, decision-making, and emotional regulation.8
Imbalance Risks: High cortisol levels, often due to chronic stress, can significantly impact brain health. Prolonged elevated cortisol can lead to brain shrinkage, particularly in regions associated with memory and cognitive function. One of the most affected areas is the hippocampus, which is crucial for memory formation and emotional regulation. Damage to the hippocampus can result in impaired memory, difficulty learning, and emotional instability. Additionally, chronic high cortisol can contribute to chronic anxiety and depression, as it disrupts neurotransmitter balance and alters the brain's stress response. It also reduces neurogenesis, the growth of new neurons, making it harder for the brain to adapt, repair, and maintain cognitive function over time.8
Keeping Your Hormones Balanced
As we age or face certain lifestyle and dietary habits, our hormones often begin to fall out of balance. This is a natural part of the aging process, but factors such as stress, poor diet, and lack of sleep can exacerbate these imbalances.
However, adopting a Mediterranean diet can play a crucial role in helping to restore hormonal balance. In fact, studies have shown that the Mediterranean diet's emphasis on nutrient-rich ingredients can help regulate key hormones such as estrogen, insulin, melatonin, and cortisol, contributing to better overall brain health and well-being.9-11
For instance, the diet’s focus on omega-3 fatty acids and polyphenols found in foods like fish, nuts, and berries can support brain function and reduce inflammation, helping to balance insulin levels and support neurogenesis.9 The abundance of fiber, vitamins, and minerals also plays a role in stabilizing cortisol levels, while the antioxidants in olive oil and other plant-based foods may help regulate estrogen levels and protect the brain from oxidative stress.11, 12
Download your free e-guide to learn how to adopt the Mediterranean diet and other lifestyle adjustments for better brain health, hormonal balance, and more.
By embracing a Mediterranean-style eating pattern and other lifestyle factors, you can support both your hormones and your brain health.
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References
1. Janicki, S. C., Sergievsky, G. H., Schupf, N. & Sergievsky Center, P. H. G. H. Hormonal Influences on Cognition and Risk for Alzheimer Disease. Curr Neurol Neurosci Rep 10, 359 (2010).
2. Li, R., Cui, J. & Shen, Y. Brain sex matters: Estrogen in cognition and Alzheimer’s disease. Mol Cell Endocrinol 389, 13–21 (2014).
3. Sohrabji, F. & Lewis, D. K. Estrogen-BDNF Interactions: Implications for Neurodegenerative Diseases. Front Neuroendocrinol 27, 404 (2006).
4. Sȩdzikowska, A. & Szablewski, L. Insulin and Insulin Resistance in Alzheimer’s Disease. Int J Mol Sci 22, 9987 (2021).
5. Nguyen, T. T., Ta, Q. T. H., Nguyen, T. K. O., Nguyen, T. T. D. & Giau, V. Van. Type 3 Diabetes and Its Role Implications in Alzheimer’s Disease. Int J Mol Sci 21, 3165 (2020).
6. Lee, J. G. et al. The Neuroprotective Effects of Melatonin: Possible Role in the Pathophysiology of Neuropsychiatric Disease. Brain Sci 9, 285 (2019).
7. Lin, L. et al. Melatonin in Alzheimer’s disease. Int J Mol Sci 14, 14575–14593 (2013).
8. Ouanes, S. & Popp, J. High Cortisol and the Risk of Dementia and Alzheimer’s Disease: A Review of the Literature. Front Aging Neurosci 11, 43 (2019).
9. Mirabelli, M. et al. Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases. Nutrients 12, 1066 (2020).
10. Grao-Cruces, E., Calvo, J. R., Maldonado-Aibar, M. D., Millan-Linares, M. del C. & Montserrat-de la Paz, S. Mediterranean Diet and Melatonin: A Systematic Review. Antioxidants (Basel) 12, (2023).
11. Carruba, G. et al. A traditional Mediterranean diet decreases endogenous estrogens in healthy postmenopausal women. Nutr Cancer 56, 253–259 (2006).
12. Carvalho, K. M. B. et al. Does the Mediterranean Diet Protect against Stress-Induced Inflammatory Activation in European Adolescents? The HELENA Study. Nutrients 10, (2018).
